For Today’s WOD… Some Of You Will Perform “The BaseLine” WOD 1st…
Some Of You Will Perform “The BaseLine 2.0” WOD 1st…
Some of You Will Perform The WODs Backwards…
I’ll Figure Everything Out…
Either Way… You’ll End Up Going Through Both!!!
Both WODs Have A 10 Min Time Cap…
2 Min Rest After WOD 1’s Time Cap…
You Must Wait Until The 12 Min Mark To Start WOD 2…
Faster You Finish WOD 1… More Rest You Get!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Back Squats
Add 5-10lbs From Last Week…
You Will Have 15 Mins To Perform:
12 Back Squats
***No More Than 3 Reps @ A Time… Make Sure You Grab A Spotter!!!***
***You Guys Gotta Start Helping With Spotting Or Else Your Never Going To Finish Your Sets… I Can’t Spot Everyone At Once…***
MetCon…
20 Min TIME CAP Total!!!
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For Time:
WOD 1… 10 Min TIME CAP!!!
For Time: “The BaseLine 2.0”
500 Meter Row
40 Back Squats… Rx’d: M-95lbs/F-65lbs…
30 GHD Sit Ups… Rx’d: M&F…
20 STOHs… Rx’d: M-95lbs/F-65lbs…
10 Chest To Bar Pull Ups… Rx’d: M&F…
***Rest 2 Mins…***
WOD 2… 10 Min TIME CAP!!!
For Time: “The BaseLine”
500 Meter Row
40 Air Squats
30 Push Ups
20 Push Ups
10 Pull Ups… TIME!!!
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3…2…1…GO!!!
7.17.2018 WOD &Scores…
RainCrossStrengthandConditioning 